Everyone has to face stress in today's busy life. Do you know about any stress that slowly leads you towards diseases and makes you old age? It impacts you so secretly that you are not even aware of it.
In this article, we will discuss one such stress termed Oxidative stress. You will get to know, what Oxidative Stress is? How does it adversely affect our body and make us old and sick? Can oxidative stress be avoided? and much more. You will get answers to all these questions in this article.
What is oxidative stress?
Oxidative stress refers to the condition wherein there's an abnormal surge of free radicals within the body. In simpler terms, a stress-like state occurs when there's an imbalance between the number of free radicals and antioxidants—wherein the quantity of free radicals surpasses that of antioxidants. This state is known as oxidative stress.
Why does Oxidative Stress occur?
Our body needs energy to keep running smoothly. When our cells produce energy using oxygen in the metabolic process, these free radicles are formed naturally. It's a normal biological phenomenon.
But many other reasons cause an abnormal increase of these free radicals. Some of these are-
-Smoking
-Constant exposure to UV-rays and X-rays
-Constant contact with sunlight
-Obesity
-Air pollution
-Contact with some industrial chemicals
-Tobacco consumption
-Habit of overeating outside food
What are free radicals?
Naturally, when a molecule has an odd number of electrons, it becomes unstable. So, it seeks to bond with another molecule to balance out its electrons and regain stability. However, when it grabs an electron from another molecule to stabilize itself, it creates a new unstable molecule, leading to a chain reaction.
Here's where role of antioxidants come in. They're like peacekeepers. They stabilize these unstable molecules by giving them electrons without causing any further instability. This stops the chain reaction, keeping everything under control, and protects our cells from damage.
Are free radicals harmful?
Small numbers of free radicals do not cause any harm to the body. On the contrary, they increase the body's immunity and are also essential components for the formation of cellular structures.
However, the life span of free radicals is only a few fractions of a second but when their number becomes absurd then they can damage our cells and the DNA in such a short time. In this way, these free radicals damage our cells and accelerate the aging process. It also causes many other types of dangerous diseases like-
-Hypertension(high blood pressure)
-Cancer
-Diabetes
-Heart disease
-Neurodegenerative diseases or brain-related diseases (such as Parkinson's, Alzheimer's)
-Atherosclerosis (hardening of blood vessels)
-Delayed sexual maturity and onset of puberty (when exposed to chemicals such as cadmium)
-Joint pain (arthritis)
Symptoms of Oxidative Stress
1. Being very tired
2. Symptoms of premature aging like wrinkles on the face, graying of hair
3. Weakness of eyes
4. Difficulty in retaining information or forgetting things quickly
5. Getting affected by infection quickly due to reduced immunity
6. Increased pain in muscles and joints
How to reduce oxidative stress?
1. Eat foods rich in antioxidants
Much research shows that antioxidants can fight free radicals and can eliminate them effectively. However, antioxidants are present in our body but their numbers are not sufficient to suppress sudden spike in free radicals. This is why we need to take antioxidants through food.
An average person needs 1-2 mg of antioxidants per day which can be obtained by including green leafy vegetables, garlic, onion, bright colored fruits like banana, black grapes, blackberries, coffee, dark chocolate, black pepper, etc. in the diet.
2. Avoid exposure to radiation
One should not stay exposed to any radiation like X-ray, UV-ray, etc. for a long time.
3. Quit smoking and alcohol consumption.
4. Do regular exercise
Daily exercise stimulates the production of antioxidants in our body. Therefore, the habit of daily exercise keeps oxidative stress under control.
5. Keep mental stress away
Any kind of mental stress for a long period also causes oxidative stress. Therefore, in today's busy life, we must keep our minds calm and peaceful. Therefore, we should include activities like yoga or meditation in our daily lives to stay healthy and away from oxidative stress.
6. Avoid air pollution
Air pollution can cause oxidative stress, making it important to take special care of the air we breathe, especially in rapidly modernizing and growing cities where air quality is declining. To do so, you can adopt the following measures -
-It is recommended to wear a mask when in traffic.
-It's recommended to add air-purifying plants like Areca Palm, Jade Plant, Snake Plant, Aloe Vera, Peace Lily, etc. to your space.
-Use an air purifier at home and work can help improve air quality.
7. Stay away from industrial chemicals
Continuous exposure to industrial chemicals can lead to oxidative stress. It is important to avoid this by maintaining a safe distance from them.
Some Vegetarian Sources of Antioxidants
Tomato: It contains an antioxidant called lycopene.
Berries: blueberries, raspberries and strawberries
Dry Fruits: Almonds, walnuts and flax seeds
Pulses and chickpeas: Excellent sources of antioxidants, fiber, and protein.
Spinach: Rich in antioxidants like vitamin C, vitamin E, and beta-carotene, spinach is a nutritious leafy green vegetable.
Turmeric: Contains curcumin, a powerful antioxidant with anti-inflammatory properties.
Amla: Extremely high in Vitamin C, it is known for its powerful antioxidant properties.
Cinnamon: Cinnamon is rich in antioxidants and has anti-inflammatory effects.
Ginger: It is also known for its antioxidant and anti-inflammatory properties.
Garlic: Contains allicin, a compound with antioxidant properties that may help reduce the risk of chronic diseases.
Green Tea: Green tea, widely consumed in India, is rich in catechins, which are powerful antioxidants.
Dark Chocolate: Dark chocolate contains antioxidants like flavonoids, which have various health benefits. But keep in mind that it should be taken in small quantities only.
Coffee: Coffee also contains rich antioxidants. 3-5 cups of coffee a day fulfills your daily requirement of antioxidants.
Fenugreek: It contains antioxidants like flavonoids and polyphenols.
Cumin: It contains antioxidants like flavonoids and may have various health benefits when consumed regularly.
Coriander: Contains antioxidants and is commonly used as a garnish in Indian cuisine.
Some non-vegetarian sources of antioxidants
Fish: Particularly oily fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids and contain natural antioxidants such as astaxanthin.
Chicken: Chicken, especially lean cuts like breast meat, contains selenium, which acts as an antioxidant and helps protect cells from damage.
Also read:- 7 amazing benefits of eating chicken
Eggs: Rich in nutrients like vitamins A, E, and D as well as antioxidants like lutein and zeaxanthin.
Liver: Organ meats like the liver of animals like chicken, goat, sheep, etc. are rich in nutrients and contain antioxidants like vitamins A, C, and E as well as selenium and zinc.
Marine sources: Shrimp, crab, and lobster are rich in protein and other essential nutrients, as well as sources of selenium and other antioxidants.
Red Meat: It is best to consume meat from goats, sheep, etc. in small quantities. These January meats also contain a good amount of zinc and selenium, which act as antioxidants.
Soup: Soup made by boiling animal bones and a little meat contains antioxidants like glutathione which makes it rich in nutrition.
Duck: Duck meat is eaten in some places in India. Duck meat is rich in selenium, niacin, and other antioxidants, making it a delicious addition to the diet.
Some questions
1. Which disorder is caused by oxidative stress?
Free radicals generated by oxidative stress can damage cells and the DNA within them, leading to an acceleration in the aging process and an increased risk of various dangerous diseases. These include hypertension (high blood pressure), cancer, diabetes, heart disease, neurodegenerative diseases (such as Parkinson's and Alzheimer's), atherosclerosis (hardening of the blood vessels), delayed sexual maturity and puberty onset (when exposed to chemicals like cadmium), and more.
2. Which antioxidant protects against oxidative damage?
Beta-carotene, selenium, vitamin C, vitamin E, etc.
3. What is an example of oxidative stress?
Excessive tiredness, premature aging signs such as wrinkles on the face, graying of hair, weak eyesight, weak memory or forgetting things easily, getting easily affected by infections once the immune system is depleted, and increased joint pain are some examples of oxidative stress symptoms.
4. What reduces oxidative stress?
Oxidative stress is a biological process that provides us with energy, strength, youthfulness, and immunity. Additionally, it also protects us from many diseases such as hypertension (high blood pressure), cancer, diabetes, heart disease, neurodegenerative diseases (such as Parkinson's and Alzheimer's), atherosclerosis (hardening of blood vessels), delayed sexual maturity, and the onset of puberty (when there is contact with chemicals like cadmium). However, excessive oxidative stress can also lead to health issues.
Medically edited by:-
Dr. Dolly
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